HF30
PUSH x PULL STRENGTH
EMOM x 15 MINUTES
MIN 1 – :25 Split Squat (R) / (L)
MIN 2 – :25 Single Arm Upright Row (R) / (L)
MIN 3 – :50 Plank
(Score is Weight)
PUSH x PULL WORKOUT
4 SETS FOR MAX REPS
1:00 DB Reverse Lunges
-Rest :30-
1:00 DB Hang Power Clean
-Rest :30-
1:00 Hollow Body Flutter Kicks
-Rest 1:00 b/t Sets-
(Score is Reps)
HF30
BODYWEIGHT PUMP
EMOM x 6 MINUTES
MIN 1 – :50 Slow Deadbugs
MIN 2.- :50 Diamond Push-Ups
(Score is Total Reps)
FULL-BODY SWEAT WORKOUT
AMRAP x 8 MINUTES
10 DB Quad Crawl
10 Alt DB Snatches
1:00 Double Unders
-Rest 2:00-
AMRAP x 8 MINUTES
10 DB Quad Crawl
20 Russian Twists
1:00 Cardio Choice
(Score is Rounds + Reps)
FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
HF30
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
15-20 Single DB Strict Press
15-20 Single DB Upright Row
-Rest as Needed b/t sets-
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 10 MINUTES
MIN 1 – :45 Single DB Push Press
MIN 2 – :45 Single DB Hang Power Clean
-Rest 1:00-
AMRAP x 5 MINUTES
10 Single DB Push Press
10 Single DB Hang Power Clean
(Score is Weight)
HF30
FULL-BODY STRENGTH
E2MOM x 10 MINUTES
6 Lunge (R) + Lunge (L) + DB Bent Over Row*
12 Shoulder Taps
*1 rep = Lunge (R) + Lunge (L) + Bent Over Row
(Score is Weight)
FULL-BODY WORKOUT
AMRAP x 6 MINUTES
10 Single DB Bent Over Row
10 Single DB Ground to Overhead
10 Up-Downs + Mountain Climbers
-Rest 1:00-
AMRAP x 6 MINUTES
8 Single DB Bent Over Row
8 Single DB Ground to Overhead
10 Up-Down + Mountain Climbers
-Rest 1:00-
AMRAP x 6 MINUTES
6 Single DB Bent Over Row
6 Single DB Ground to Overhead
10 Up-Down + Mountain Climbers
(Score is Rounds + Reps)
FINISHER
FOR QUALITY
Max Time in Any Style Plank for 5:00
Come join us in celebrating
the life of FOS Mario Hernandez
during our annual Black Rhino WOD!
“Black Rhino”
For Time:
155m Yoke Carry (Body Weight)
-24 Hand Stand Push Ups
-24 Kettlebell Snatches (53/35)
-24 Wallballs (20/14)
-24 Pistols
-24 Pull-Ups
-24 Burpees
-24 Deadlifts (Body Weight)
-24 Dips
-24 Box Jump Overs (24/20)
-24 Overhead Kettlebell Lunges (53/35)
155m Yoke Carry (Body Weight)
HF30
PUSH x PULL STRENGTH
3 SETS ON A 15:00 CLOCK…
20 DB Marches*
10 Lunge + Lunge + Bent Over Row**
*See Follow Along for Demo
**1 rep = Lunge (R) + Lunge (L) + DB Bent Over Row
(Score is Weight)
PUSH x PULL WORKOUT
EVERY 3:00 FOR 5 SETS
28 Jumping Lunges
14 Alt DB Hang Power Snatch
(Score is Each Set for Time)
HF30
BODYWEIGHT PUMP
AMRAP x 5 MINUTES
10 Diamond Push-Ups
20 Deadbugs
30 Mountain Climbers
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
7 SETS FOR MAX REPS
1:00 – Cardio Choice
1:00 – Burpees
1:00 – Air Squats
-Rest 1:00 b/t Sets-
(Score is Total Reps)
FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
HF30
PUSH x PULL STRENGTH
E2MOM x 12 MINUTES
12/12 Single DB Suitcase Deadlift
20 Single DB Floor Press*
*Hold DB Across Chest
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 6 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – :50 Single DB Burpee + Power Clean*
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :50 DB Russian Twists
MIN 2 – :50 Single DB Burpee + Power Clean
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :50 Quad Heel Taps
MIN 2 – :50 Single DB Burpee + Power Clean
*DB Burpee + Power Clean = 1 rep
(Score is Total Reps for Min 2 Movements)
HF30
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK…
10/10 Bulgarian Split Squat*
10-15 Bench/Box Dips
*Option to hold DBs
(Score is Weight)
FULL-BODY WORKOUT
AMRAP x 8 MINUTES
10 DB Hollow Flutter Kicks
20 Walking Lunges
30 Double Unders
-Rest 1:00-
AMRAP x 8 MINUTES
30 DB Hollow Flutter Kicks
20 Walking Lunges
10 Double Unders
(Score is Rounds + Reps)
FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold
HF30
FULL-BODY STRENGTH
E2MOM x 10 MINUTES
10 DB Hang Power Cleans
10 DB Goodmornings
(Score is Weight)
FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES
MIN 1 – Double DB Deadlift
MIN 2 – Cardio (Moderate)
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – Double DB Russian Swings
MIN 2 – Cardio (Hard)
-Rest 1:00-
EMOM x 4 MINUTES
MIN 1 – Double DB Hang Clean + Overhead
MIN 2 – Cardio (SPRINT)
(Score is Total Reps)
FINISHER
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)